If you want to reduce your risk of suffering from coronary heart disease, obesity or mental health problems, research indicates you should be physically active. To achieve these health benefits doesn't require the same intensity of training as becoming fit. You can simply build physical activity into your daily routine, either as a form of 'active commuting' (walking or cycling, perhaps) or in the comfort of a health club. The main message is that it doesn't have to be hell to be healthy.

Some people are put off becoming more active because they think they have to work out at a high intensity, compete with others or wear a designer tracksuit. None of these things are necessary.

If you're hooked on nicotine or if you've tried quitting before, think about using nicotine replacement therapy. This method gives you a small dose of nicotine to help cut down the urge to use tobacco once you quit. Nicotine gum, lozenges, and "the patch" are sold over the counter at your drug store. Other forms of nicotine replacement, such as nasal sprays and inhalers, need a doctor's prescription. Nicotine replacement therapy costs about the same as a pack of cigarettes per day. You will only have to use replacement therapy for a short period of time.